Wash your hands frequently and try to reduce your exposure to people with colds;

and get the flu shot annually.

A surprising line of research has shown the effects of mind-body therapies such as stress management, relaxation and meditation on reducing upper respiratory infections.

I have been struck throughout the years when treating people with colds and flu with how many, if asked, report significant stress in their lives preceding the illness.

The infection seems to be a barometer of stress levels and emotional depletion or resilience.

Some other common-sense approaches are to get the rest your body needs and drink lots of fluids. Orange juice is a great choice.

One underutilized therapy is nasal irrigation, which helps reduce mucus, relieves obstruction of the sinuses, helps quench postnasal drip-induced cough and can rinse out inflammatory cells. The salt solution is about half a teaspoon in 6 ounces of water or about the taste of tears. It can be instilled through a bulb syringe, a neti pot, spray bottle or by snuffling it from a cup.

A personal favorite of mine is vitamin C at around 3,000 milligrams daily in divided doses during a cold and in lower doses, 200-500 milligrams, for prevention. Vitamin C-rich foods are a good choice. Vitamin C is safe, cheap and readily available.

Zinc also is useful for immune support, though don’t use nasal zinc preparations as they have been reported to cause loss of sense of smell. Keep your vitamin D level up, as it supports immunity as well.

Probiotics prevent or improve cold symptoms. I have found them to be particularly useful in those with recurrent sinus problems and who have been on multiple rounds of antibiotics.

Some other home remedies are:

Echinacea: 900-1800 milligrams daily for three to four days at onset of cold;

Andrographis: 300 milligrams four times a day for three to four days at onset of cold;

Elderberry extract: 1 tablespoon four times a day at onset of influenza;

Chicken soup;

Hot toddy;

Warm lemon juice and honey;

Saunas or hot showers;

Expectorants like guaifenesin;

Pain relievers like acetaminophen, ibuprofen, naprosyn or aspirin but no aspirin in children;